As early as the 1920s, the ketogenic diet was used as a means of treating children with uncontrolled epilepsy instead of taking prescribed medications. Keto snacks are provided to epileptic children to help their brain function better by converting fat into ketone bodies.
However, in most cases, keto meals have been prepped as an effective method for losing weight. Typically, the ratio of fat to non-fat (consisting of carbohydrate and protein) is 4:1. Some modern approaches offer ratios of 1:1 or 2:1. Whichever the case, going keto is a good habit to consider nowadays.
As a primary rule, there’s no need to go snacking when engaged in keto diet. However, if you suddenly feel hungry in-between meals, keto snacks are the key.
Choosing the right treat must consist of essential ingredients. Cheese, avocado, and nuts are just some of the no-cook essentials to keep fat on top. Cooking pork, eggs or any meal with butter or olive oil is also a good thing to try. Avoid fruits, carrots, cashew nuts, chocolates, and even onions, as these do not comply with the keto principle.
Below are the top three easiest and most popular recipes for me for keto snacks from dietdoctor.com:
1. Keto cheese chips
Keto cheese chips are easy two-ingredient keto snacks perfect for your on-the-go trip.
Ingredients (makes four servings):
- 8 oz. sliced cheese (cheddar, provolone or edam)
- ½ tsp. paprika powder
Preheat oven to 400˚F (200˚C). Place the cheese slices on a baking sheet lined with parchment paper. Add paprika powder and bake in the oven for 8–10 minutes. Baking time varies depending on the thickness of cheese slices. Make sure not to burn the cheese!
Pay close attention as it may taste bitter when burnt. Let it cool. Serve with guacamole or dip to best enjoy.
2. Keto cheddar cheese and bacon balls
Keto cheddar cheese and bacon balls are the ideal bacon-and-cheese duo to satisfy one’s hunger for keto snacks. Fill your appetite with these rolls of ketotastic goodness!
Ingredients (makes eight servings):
- 5 1/3 bacon
- 2 oz. butter at room temperature
- 1 tbsp. butter
- 1/2 pepper (optional)
- 5 1/3 cream cheese
- 1/2 chilli flakes (optional)
Fry the bacon in 1 tbsp. butter until golden brown. Remove from pan and place on paper towels to cool. Chop the bacon into bits and set aside.
In a larger bowl, mix the left-over grease with the other remaining ingredients. Let the mixture set in the refrigerator for about 15 minutes. Afterward, make walnut-sized balls from the set mixture and roll these in the chopped bacon. Serve and enjoy!
Optional tip: You can use any preferred flavorful cheese. Alternative options for bacon also vary. The possibilities are endless and go as far as your imagination could take you.
3. Cinnamon and cardamom fat bombs
Cinnamon and Cardamom Fat Bombs are delicious, bite-sized treats for satisfying hunger. This recipe is also one of the ultimate keto snacks for the butter-lover in you!
Ingredients (makes ten servings):
- 3 oz. unsalted butter at room temperature
- 1/4 vanilla extract
- 5 tbsp. unsweetened, shredded coconut
- 2 pinches ground cinnamon
- 1 pinch ground cardamom (green)
Mix the unsalted butter, spices and half of the shredded coconut in a bowl. Form into bite-sized balls and roll these in the remaining shredded coconut. Place in either the freezer or refrigerator then serve.
Optional tip: Carefully roast the shredded coconut to a light brown color. This method will help enhance the coconut’s flavor.
A lot of keto-friendly recipes are available from various websites. Dr. Josh Axe is a certified doctor of natural medicine and chiropractic, and clinical nutritionist. He shares some recipes on his website to guide every health-conscious reader. Recipes below are perfectly ideal for your sudden craving for keto snacks.
1. Avocado deviled eggs
Avocado deviled eggs are keto friendly snacks and healthier compared to its traditional predecessor. This recipe is ideal for vegetarians and ketogenic because of its dairy-free treat. It is also very easy to make so you can share this recipe with other lovers of keto snacks.
Ingredients (makes six servings):
- 4–6 eggs
- 1/4 garlic
- 1 avocado
- 1/4 chili powder
- 1/4 sea salt
- 1/4 cumin
- 1/4 pepper
- 2 tbsp. cilantro
- 1/4 smoked paprika (optional)
In a medium-sized pot, boil eggs in water. Then remove from heat and cover the eggs for 12–13 minutes. Fill a large bowl with ice water and gently transfer the eggs using a slotted spoon. Wait for 5 minutes to let the eggs chill. Remove the egg’s shells and slice vertically into two. Set aside the yolk.
Mix the avocado, spices and removed yolk in a separate bowl. Place the mixture on top of the egg halves. Drizzle with lime juice and garnish with cilantro. Serve and enjoy!
2. Baked keto chicken tenders in buffalo sauce
Baked keto chicken tenders in buffalo sauce is offered to chicken lovers who are health conscious. Using low-carb breading dipped in buffalo sauce makes the keto friendly meal a sure win for your keto taste buds.
Ingredients (makes six servings):
- 1 lb. chicken breast tenders
- 1 large egg
- 1 cup almond flour
- 1 tbsp. heavy whipping cream
- 6 oz. buffalo sauce (pre-made)
- Salt and pepper
Preheat oven to 350 degrees. Season the chicken breast with salt and pepper. Also, add salt and pepper to the almond flour until desired taste is achieved. Beat the egg and add in the heavy cream. Dip each chicken tender in the egg mixture, then roll it generously in seasoned almond flour.
Place the coated tenders on baking sheets which are greased with butter. Bake for 30 minutes or until you reach the perfect crisp you want to achieve. Leave the baked tenders on a cooling rack for 5 minutes. In a covered container, place the cooled tenders, together with the buffalo sauce, and shake until the chicken is coated completely. Do not shake vigorously, as doing so can make your batter fall off! Serve and enjoy your accomplished keto snacks!
Whether you are just starting out or already a pro with the keto diet, you must remember that not all the high-fat food is ideal for you. I recommend you take note to only consume healthy fats such as coconut oil and avocados. Prepping heart-healthy fats is the best option to incorporate into your keto snacks.